There is no one set vegetarian diet. You may consume a vegan diet, free of all animal-derived foods; a lacto-ovo-vegetarian diet, which allows for eggs and dairy products, but no meat; or a mix of these. If you're one of the 7.3 million Americans who considers themselves vegetarian, emphasizing particular foods and consuming appropriate amounts can help ensure that your energy and nutrient needs are met. To determine your specific dietary needs, seek counsel from a dietitian.
Fruits and Vegetables
Fruits and vegetables are prime suppliers of antioxidants -- nutrients that help your body fend off infections and disease. Leafy greens, dried apricots, prunes and raisins also provide significant amounts of iron -- a nutrient vegetarians may need to pay special attention to, according to the U.S. Department of Agriculture. Iron allows your blood to transport oxygen and your cells to grow properly. Dark leafy greens, such as kale, mustard greens and spinach, also provide calcium. Since many Americans rely upon dairy products for calcium, which is necessary for strong, healthy bones, emphasizing calcium sources is particularly important if you follow a vegan lifestyle. Incorporate a variety of colorful fruits and vegetables into your diet routinely for broadest dietary benefits.
Whole Grains
Whole grains contain more protein, fiber and micronutrients than refined grains, such as white flour. Though white bread, enriched pasta and potato chips may be considered vegetarian, they are not your most nutritious carbohydrate options. Since vitamin B-12 occurs naturally solely in animal sources, try starting your days with fortified whole-grain breakfast cereals that list vitamin B-12 on the nutrition label, particularly if you eat a vegan diet. Other nutritious whole-grain foods include steel-cut oatmeal, brown rice, wild rice, pearled barley, quinoa and 100 percent whole-grain breads, tortillas and pasta. For a healthy alternative to potato chips, snack on air-popped popcorn, seasoned with natural herbs.
Legumes
Legumes, such as beans, split-peas and lentils, provide a blend of protein and fiber, as well as valuable micronutrients, including iron and zinc, which play an important role in immune system function. Protein is another vegetarian nutrient area deserving of attention, according to the USDA. Protein supports tissue repair, physical strength, brain function and helps your immune system remain strong. Incorporate a variety of legumes into your diet regularly. Nutritious, legume-based dishes include baked or steamed tofu -- soybean curd, edamame -- steamed soybeans, lentil soup, split-pea soup, soy milk smoothies, low-fat vegetarian chili, hummus and grilled bean patties. Plant-derived iron is less easily absorbed than animal-derived iron. To improve absorption, consume beans with vitamin C sources, such as citrus fruits, orange juice, bell peppers or tomatoes.
Fats
Most plant-based fats are unsaturated, meaning they're better for your heart. Whether you consume dairy products or eggs or not, opt for nuts, seeds, avocados and plant-based oils, such as olive and canola oil rather than butter or high-fat cheese most often. If you do consume eggs, limit your intake because one yolk provides over two-thirds of your daily maximum allowance of cholesterol. Because fats help your body absorb certain nutrients, try topping cooked vegetable dishes and salads with slivered almonds or an olive-oil dressing for heightened benefits. Sliced avocado provides a nutritious alternative to cheddar cheese and mayonnaise on sandwiches. Incorporate walnuts, ground flaxseed and/or canola oil into your diet routinely for omega-3 fatty acids -- essential fats important for positive heart-health and brain function.
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